Welcome to your practice of yoga nidra Adjust your body in shavasana the corpse position Gathering support through props or warmth Anything that will allow you to become still and feel supported I prefer bolster underneath small pillow or blanket under base of skull and something over my eyes As you turn the palms up and widen the hands as you let the feet widen and adjust the pelvis Allow those tiny micro movements to assist in greater ease.
Now as your body becomes still Gather the breath from the toes rising up the body from the fingertips rising to the crown Exhale out of the mouth and trace the same pathway down Use your awareness to allow tension to exit out of fingers and toes to the earth Exhale slow the breath welcome this moment Exhale empty the breath and let your bones drop Continue scanning the body slowly releasing any narrative or story with what you notice Welcome all sensation all thoughts and welcome the shift that happens through the exhale letting go Take one more breath and at the bottom of your exhale release all doing No need to do try or control anything now Rest into feeling,
Being Heighten witnessing consciousness just noticing The breath so soft Notice how the softness of the breath mirrors the quality of the mind the mind so soft Listening receptive yet relaxed Breath and mind reflecting stillness softness Notice that through every soft exhale your bones settle more No force just noticing that every time your body exhales it settles into the earth so supported,
Held Every exhale heels dropping On the exhale the knees settling On the exhale the glutes pulled by gravity On the natural exhale the shoulders pulled to the earth The body exhales and the back of the elbows drop The body exhales and the back of the hands grounded to the earth All tension exits on the exhale through the back of the head The body exhales and the whole spine is supported The body held by the earth I follow my guidance Bring a touch of awareness to the parts that I name Imagining the quality of lightness to the crown of the head And maybe even a white light lightness to the forehead Eyes so light like floating Ears filled with white light Lips so light like a cloud Jaw floating Hollow throat so light Center of chest filled with white light Upper arms floating Forearms so light Hands Light like a cloud in the breeze White light to the space in between the ribs Naval so light floating Cubic bone light like a cloud Both thighs floating Both shins filled with white light Feet so light Now sensing heaviness through the parts of the body that I name Filling the body with light,
Dark color Purple or black,
Your choice Top of head heavy Filled with the dark color of light Let it move to the back of the head so heavy like stone Back of neck heavy Shoulders sinking Filling with the dark color of light to both elbows heavy Both wrists sinking All five fingers of the right hand so heavy All five fingers of the left hand sinking Upper back heavy like stone Mid back Sinking to earth Lower back pulled to the earth Pelvis So heavy filled with the dark light Back of knees heavy Back of heels heavy All five of the right toes sinking to earth All five of the left toes sinking to earth Now the whole body filled with white and dark light swirling The whole body heavy and light Now let the colors and the sensations dissolve Whole body empty Whole body empty Nondoing awareness Effortless breath Moving through the whole body empty Mind heart empty underwear Witness the natural breath breathing you without changing it Follow the breath from the tip of the tongue Inhale down to the pelvic floor Exhale pelvic floor back up to the tip of the tongue As you watch the natural breath trace this pattern Inhale tip of tongue to pelvic floor Exhale pelvic floor to tip of tongue Fill the spine with presence and light Continue Exhale pelvic floor to tip of tongue Now we'll trace the same pattern,
We'll just reverse it Now begin from the pelvic floor Inhale up to tip of tongue Exhale back down to pelvic floor Filling the spine with light Exhale pelvic floor to tip of tongue Exhale pelvic floor to tip of tongue To pelvic floor Filling the spine with presence and light Exhale pelvic floor to tip of tongue Release the breath Bring your attention to the eyebrow center Feel the eyebrow center widen Sense space expansion at the eyebrow center And imagine a vast blue sky So blue Standing beyond the mind's capacity,
Vast blue sky Deepness in the vast blue sky Now see the sun begin to descend and the sky fills with colors Colors swirling pink,
Orange,
Purple The sky at sunset filled with colors As you're watching the sunset sky filled with colors,
Clouds form and dissolve Colored clouds,
Yellow,
Red,
Blue clouds at sunset Seeing the colored clouds form and dissolve The clouds dissolve The colors fade and the sun sets and there's only sky Empty sky Receive these words energetically and repeat them silently When I step into yoga nidra,
I step into sacred territory I let go of the limitations held in my physical,
Mental and emotional bodies I rest in fulfilled contentment and peace All channels are open and the life force is flowing freely Healing the body and calming the mind And in the space of receptive emptiness,
The jewel and the lotus of the heart emerges Long live the subject of its bell Ah Ah Ah Feel your body lying on the floor Feel the earth holding you and allow your senses to slowly begin to externalize just listen to sounds around you Without opening your eyes begin to visualize the room around you the ceiling,
The walls and there's no rush you can also stay resting longer the breath will slowly begin to deepen and awakening the body slow otherwise the body awakens slow first through breath and maybe eventually through movement again there's no rush and how you move is preference it might just be a wiggle it might be a stretch you can make your way to a fetal position to the right at some point or you can just stay there and when you do rise to seated we'll do a little tapping on a couple different areas just to bring some life force back into the body so first we'll tap the soles of the feet either fingertips flapping or you can bring all the fingertips together which make like beacons and you can tap that way up and down the feet exhaling out the mouth good and now we're going to tap the face gently we can start at the jaw or the cheeks chin I'm just flapping gently you can also like pitter patter the fingertips under the eyes,
Over the eyes,
Eyebrows,
Forehead breathing and then top of head I'm doing a little snackity snack back of neck a gentle snacky snack and then breath in exhale release feel the presence come back into your body as you gather the hands of the heart so we'll first ohm exhale breath in and then ohm exhale breath in and now ohm mani padme hum breath in mantra or the jewel in the lotus of the heart,
Breath in ohm mani padme hum,
Breath in breath in and then from we gather to the eyebrow center in prayer bowing to the teachings and the traditions of yoga we say namaste and then evil mudra so right hand to the heart and then left hand on top then you cross the right thumb on top and you spread the fingers there the heart wings j it means praise so praise your practice the flow that guides you spirit life heart may you follow its guidance effortlessly and without resistance we say jayofa thank you
